Fueling Our Bodies: 17 Nutrient-Packed Foods and 12 Tastier Treats for Occasional Indulgence

Fueling Our Bodies: 17 Nutrient-Packed Foods and 12 Tastier Treats for Occasional Indulgence

Eating well is one of the best things we can do for our health. Filling our plates with wholesome, nutritious foods provides our bodies with the vitamins, minerals, fiber, and other components needed to keep us energized and thriving. At the same time, deprivation isn't the answer. Most experts agree that no food is strictly "off-limits," and occasional treats in moderation are perfectly fine. Finding balance is key.

Below we cover some of the top powerhouse foods to enjoy on the regular, along with a few tastier options that are perfectly fine in moderation.

17 Nutrient-Rich Foods to Enjoy Often

When it comes to the foods we eat most often, we want to maximize nutrients. The following options deliver considerable nutritional bang for the buck and should comprise the majority of our diets.

Leafy Greens

Few foods surpass leafy greens in nutritional prowess. These vegetables provide a powerhouse supply of antioxidants, anti-inflammatory compounds, vitamins (A, C, E, and K), minerals like calcium and iron, and fiber. Some of the top options include:

• Spinach
• Kale
• Swiss chard
• Broccoli
• Collard greens

Aim for at least a couple servings per day. These can be enjoyed raw in salads, sautéed as a side, or even blended into smoothies.

Cruciferous Vegetables

In addition to leafy greens in the brassica family described above, other cruciferous vegetables provide similar benefits. Some examples include:

• Cabbage
• Broccoli
• Brussels sprouts
• Cauliflower

These vegetables contain antioxidants and other anti-inflammatory and anticancer compounds. They also provide an array of vitamins, minerals, and fiber. Like leafy greens, enjoy them raw, cooked, roasted, or incorporated into dishes like stir-fries.

Beans and Legumes

Beans and lentils are nutritional workhorses, providing ample protein, fiber, vitamins, and minerals. Some examples include:

• Black beans
• Garbanzo beans (chickpeas)
• Kidney beans
• Pinto beans
• Lentils

These foods also help promote digestive and heart health. They make excellent additions to dishes like soups, chilis, burritos, rice bowls, stews, salads, and more. Canned varieties offer convenience, but opt for low-sodium or no-salt-added when possible.

Avocados

It's no wonder avocados have received so much hype in recent years. They provide over 20 vitamins and minerals as well as fiber and plant-based fatty acids that benefit heart health, inflammation levels, and more.

Avocados lend rich creaminess when added to smoothies or mashed onto whole grain toast. They also make excellent additions to salads, omelets, tacos, and sandwiches.

Berries

When it comes to fruits, berries reign supreme thanks to their stellar lineup of antioxidants and phytochemicals tied to numerous health perks. Berries have been linked to benefits ranging from improved digestion and heart health to enhanced immunity and brain functioning.

The good news is both fresh and frozen berries retain these protective compounds. So when out-of-season fresh options are limited, frozen varieties like blueberries, strawberries, and raspberries make excellent stand-ins. Berries add vibrant flavor and nutrition to items like yogurt, oatmeal, smoothies, salads, baked goods, and more.

Whole Grains

Whole grains provide the entire grain kernel packed with fiber, protein, B vitamins, minerals, and various protective plant compounds. Refined grains, on the other hand, have these nutrient-rich layers stripped away during processing.

Some excellent whole grain choices include oats, brown rice, barley, farro, buckwheat, and quinoa. These foods help fill us up, stabilize blood sugar levels, and supply sustained energy. They also contain compounds tied to reduced inflammation and chronic disease risk.

Enjoy whole grains like oatmeal, brown rice, or quinoa as side dishes or mixed into bowls, salads, and more. You can also opt for 100% whole grain breads and pasta.

Fish and Other Lean Protein

When it comes to lean, nutrient-dense protein sources, fish tends to top experts’ lists, providing anti-inflammatory omega-3 fatty acids along with high-quality protein. Some especially healthy options include salmon, trout, mackerel, herring, sardines, and tuna.

In addition to fish, other excellent lean protein choices include skinless poultry, eggs, legumes, tofu, low-fat dairy, and nuts and seeds. These foods help fuel our muscles (and brains) while also supplying protective compounds that benefit immunity, heart health, digestion, and more.

Aim for a few servings of lean protein foods per day. Think salmon over a salad, tofu stir-fry, Greek yogurt with berries, eggs with veggies, or almonds sprinkled onto oatmeal or salads.

Healthy Fats

It’s time we abolish the outdated notion that all fats are bad. In fact, certain fats provide critical health benefits ranging from better heart and brain health to balanced hormones and glowing skin. Some of the top sources to focus on include:

• Avocados
• Nuts and seeds
• Olive oil
• Fatty fish like salmon and tuna

These foods provide anti-inflammatory fatty acids as well as compounds like vitamin E that team up to protect cells from damage. Use them in place of less healthy fats like butter, shortening, or highly processed vegetable oils.

12 Occasional Indulgences to Enjoy Sensibly

When it comes to less nutritious picks, moderation and balance are key. Depriving ourselves rarely works long term. The below foods deliver more in the way of momentary pleasure than lasting health gains. But when enjoyed sensibly and in moderation, they can absolutely have a place in an overall healthy eating plan.

White Bread and Pasta

Refined grains like white bread, white rice, and white pasta have had the fiber- and nutrient-rich outer layers removed during processing. This leaves mostly starch behind. However, if you don’t have sensitivity to gluten or carbs, these refined grains likely pose little harm for most people when enjoyed in moderation.

Save these foods for an occasional dinner roll or pasta night rather than making them everyday staples. And be mindful of portions, as these refined grains digest quickly, spiking blood sugar.

Sweetened Breakfast Cereal

Many popular breakfast cereals deliver more sugar than nutrition. However, for an occasional breakfast treat, a small bowl likely won’t do major damage, especially if you balance it out with yogurt, fruit, nuts, or other healthier toppings.

Just be sure to stick to reasonable portion sizes listed on the box rather than pouring yourself a giant bowlful. And try to limit the frequency that sweetened cereals make their way into the rotation.

Sugary Beverages

From soda and sweet tea to sports drinks and some juices, sugary beverages top the list of empty sources of “liquid calories” that deliver little to no nutrition. But again, for those watching total carb or calorie intake, an occasional small glass likely won’t sabotage an otherwise solid diet.

Red and Processed Meat

Most experts recommend limiting intake of red and processed meats like bacon, sausage, hot dogs, salami, and deli meats. These foods have been tied to increased colorectal cancer and other health risks when consumed regularly and in large portions. However, the occasional hot dog or serving of bacon likely poses minimal concern.

Rather than removing these foods completely, enjoy them sparingly by using meat more as a garnish or accent rather than the main dish. Place emphasis on whole grains, fruits and veggies instead.

Sugary Desserts

A little sweet treat here and there is perfectly fine for most people. However, with desserts like cakes, cookies, brownies, and ice cream, it's very easy to lose sight of reasonable portion sizes.

When enjoying sugary foods, try sticking to a single serving size. If having a hard time practicing portion control with certain items, sweets with a little more nutrition like fresh fruit, Greek yogurt, or small squares of dark chocolate make somewhat healthier choices.

Fried Foods

Fried foods aren’t exactly a regular part of a healthy diet. But let’s face it, sometimes nothing else will satisfy a craving for fries, fried chicken, potato chips, or other crispy indulgences.

Rather than banning these foods completely, enjoy them on occasion by ordering a small side of fries instead of a double order or splitting some nachos with friends. And balance out the splurge meal with plenty of veggies, fruits, and other wholesome choices for the rest of the day or week.

Flavored Yogurt

Flavored yogurts often contain added sugars with little nutrition. However, if unsweetened plain Greek yogurt seems too tart for your taste buds, low-sugar or lighter options could be a sensible compromise. Just double check nutrition labels and ingredients lists.

You can also add your own sweetness by mixing plain yogurt with fresh berries and a drizzle of honey or maple syrup. This allows you to control added sugars.

Maintaining balance and moderation is key for health, longevity and an all-around happy life. Use this list of nutritious go-to’s and occasional treats as a blueprint for filling your plate, nourishing your body and delighting your taste buds.